如果我想染头发，想晚睡或早起，我就随自己的心意去做，不征求任何人的同意。
And if I have a fancy for dyeing my hair, or going to bed late or getting up early, I shall follow my fancy and ask no man's permission.
加州大学伯克利分校2015年的一项研究发现，晚睡的青少年在五年内更有可能长胖。
A 2015 study from the University of California, Berkeley, found that teens who go to bed late are more likely to gain weight over a five-year period.
不过，如果晚睡的人想减掉几磅体重，他们可以比平时更早上床睡觉，从而减少了睡前吃零食的机会。
Still, if late sleepers want to lose a few pounds, they can go to bed earlier than they usually do, thereby reducing their chances of taking snacks before bedtime.
与德国人、意大利人和法国人相比，这算不了什么。整个夏天，他们在不同的日子里晚睡一个半小时，就是为了看世界杯。
That was nothing though, compared to German, Italians, and the French, who stayed up around an hour and a half later on various days throughout the summer to watch the Cup.
我每晚睡不到6个小时，这份工作没有假期，也没有多少钱，但我感到的快乐和满足已经足够值得了。
I sleep less than six hours a night and the job provides no vacations and little money, but the happiness and satisfaction I feel is rewarding enough.
我来了。今晚睡在里面真让人兴奋。
大多数学生每晚睡眠不足8小时。
一项新的研究表明晚睡对我们的健康有害。
A new study says that going to bed late is harmful to our health.
晚睡晚起不是一个好习惯，这对我们的健康没好处。
It's not a good habit to stay up late and get up late, which is not beneficial to our health.
我们生活在一种迎合晚睡者的文化中，包括24小时营业的杂货店和从不关门的在线购物网站。
We live in a culture that caters to the late-nighter, from 24-hour grocery stores to online shopping sites that never close.
也许你是个夜猫子，那也没问题，晚睡一个小时。
Or if that doesn’t work for you, stay up an hour later. Either way works.
美国一项最新研究结果显示，每晚睡7小时利于健康。
Sleeping for 7 hours each night can help you stay healthy, according to new US research.
“有规律地每晚睡一个好觉，这是不可替代的，”亨特说。
“There is no substitute for getting a good night’s sleep on a regular basis,” says Hunt.
“有规律地每晚睡一个好觉，这是不可替代的，”亨特说。
"There is no substitute for getting a good night's sleep on a regular basis," says Hunt.
研究者发现，成功的减肥者更有可能说他们每晚睡6到8小时。
Researchers found that the successful dieters were more likely to report that they had slept between six and eight hours each night.
如果你知道今晚不得不晚睡，那最好在下午的时候小睡一会儿。
If you know you're going to be up late, take a power nap in the afternoon.
当然也可以午饭时候工作，或是早起半个钟头(或者晚睡半个钟头)。
So can working through lunch or getting up a half hour earlier (or staying up a half hour later).
大约一半65岁或以上的人在夜晚睡觉时双脚抽搐，有时是手臂抽搐。
About half of all people aged 65 or over experience twitching in the legs and sometimes the arms during the night.
尽量做到每天按时入睡，就算你第二天上午没事，也不要因此而晚睡。
Try to go to bed at the same time every night, even if you only have an afternoon lecture the next day.
如果你连续数晚睡眠都少于这个时间，你就要开始负上“睡眠债”。
When you get less sleep than that on consecutive3 nights, you begin to accrue4 “sleep debt.”
美国睡眠药物学会建议，青少年每晚睡眠时间至少要达到9个小时。
The American Academy of Sleep Medicine recommends that adolescents should sleep at least nine hours or more a night.
马赫说：“晚睡的孩子和早睡的孩子睡眠时间的总数其实是一样的。”
“The children who went to bed late and woke up late and the children who went to bed early and woke up early got virtually the same amount of sleep in total, ” Maher said.
每晚睡眠少于7小时，患高血压，糖尿病，超重和动脉硬化的风险会增加。
Sleeping less than seven hours a night has been shown to increase the risk of high blood pressure, diabetes, weight gain and hardening of the arteries.
另一方面，每晚睡眠超过9小时的妇女发生心脏问题的概率要多出近37%。
On the flip side, the women who slept more than nine hours per night were 37 percent more likely to have heart trouble.
为了提升自信，每晚睡前拿出纸和笔，写下当天你觉得令你感到自信的三件事。
To raise your self-esteem, take out a pen and paper every night before you go to bed.
研究结果还显示，那些每晚睡眠在7到8小时的人患心脏病和死亡的几率最低。
Research indicates that those who sleep approximately seven to eight hours per night have the lowest rates of heart disease illness and death.
研究结果还显示，那些每晚睡眠在7到8小时的人患心脏病和死亡的几率最低。
Research indicates that those who sleep approximately seven to eight hours per night have the lowest rates of heart disease illness and death.
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